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Booty Talk
Andrew Oye’s “ASSet Management” Workout
Invest Time in the Gym For Major DividENDS
By Andrew Oye, MA, CPT
Okay, ladies and gentlemen, who doesn’t like a nice, tight tush? A perfect rump stuffed into a pair of jeans? A firm derriere packed into a pair of swim trunks or bikini bottoms? A plump, yet dense, bubble-shaped...um, pardon me... well, you get the idea.
We know that wisely investing our money and properly managing our financial assets pays off with fatter pockets. Invest time in the gym with this workout, and you’ll get paid with a finer posterior.
Workout
Firm your backside with back-to-back sets of two exercises in one “superset.”
(Example: A set of leg presses followed by a set of walking lunges, repeating this pattern 3 times.)
Exercises Sets x Reps
Single-Leg Leg Presses 3 x 12-15 per leg
Plus
Walking Lunges 3 x 20 steps
Exercises Sets x Reps
Glute Kickbacks 3 x 12-15 per leg
Plus
Sumo Squats 3 x 15
Leg Presses: Lying on a decline leg press machine, place your right foot on the platform. Bending your knee, lower the platform to a comfortable level. Tightening your glutes and thigh muscles, extend your leg to raise the platform to the starting position then repeat. Then switch and complete a set with your left leg. Tip: As you raise the platform, push with your heel at the top of the movement to “fire” the gluteal muscles.
Walking Lunges: Holding a pair of dumbbells at your sides, lunge one foot forward in a long stride. Bend the knee until your thigh is parallel with the floor (while bending the knee of the rear leg toward the floor). Tightening your glutes and thigh muscles, extend your front leg and raise your body back up until you are standing upright, and continue walking in a forward path with each lunge. Tip: As you rise to the standing position, push yourself up with the heel of the front leg to “fire” the gluteal muscles.
Glute Kickback Machine: Kneeling on a glute kickback machine, support your upper body by placing your hands (or elbows) on the arm pads. Raise one leg behind you with your knee bent and your foot flexed on the footrest. Squeezing the “working” glute, extend your leg, kicking it backward and upward as you aim your heel toward the ceiling. Lower the footrest to the starting position, then repeat. Complete a set with the opposite leg.
Sumo Squats: Standing with your feet wider than shoulder-width apart, point your toes outward. Hold a dumbbell with both hands in front of you. Lowering the dumbbell between your legs as you squat, bend your knees outward, drop your hips and buttocks backward (while keeping your back flat, your head and chest up), and squat down until your thighs are parallel with the floor. Tightening your glutes and thigh muscles, extend your legs until you are standing in the starting position then repeat.
(Example: A set of leg presses followed by a set of walking lunges, repeating this pattern 3 times.)
Exercises Sets x Reps
Single-Leg Leg Presses 3 x 12-15 per leg
Plus
Walking Lunges 3 x 20 steps
Exercises Sets x Reps
Glute Kickbacks 3 x 12-15 per leg
Plus
Sumo Squats 3 x 15
Leg Presses: Lying on a decline leg press machine, place your right foot on the platform. Bending your knee, lower the platform to a comfortable level. Tightening your glutes and thigh muscles, extend your leg to raise the platform to the starting position then repeat. Then switch and complete a set with your left leg. Tip: As you raise the platform, push with your heel at the top of the movement to “fire” the gluteal muscles.
Walking Lunges: Holding a pair of dumbbells at your sides, lunge one foot forward in a long stride. Bend the knee until your thigh is parallel with the floor (while bending the knee of the rear leg toward the floor). Tightening your glutes and thigh muscles, extend your front leg and raise your body back up until you are standing upright, and continue walking in a forward path with each lunge. Tip: As you rise to the standing position, push yourself up with the heel of the front leg to “fire” the gluteal muscles.
Glute Kickback Machine: Kneeling on a glute kickback machine, support your upper body by placing your hands (or elbows) on the arm pads. Raise one leg behind you with your knee bent and your foot flexed on the footrest. Squeezing the “working” glute, extend your leg, kicking it backward and upward as you aim your heel toward the ceiling. Lower the footrest to the starting position, then repeat. Complete a set with the opposite leg.
Sumo Squats: Standing with your feet wider than shoulder-width apart, point your toes outward. Hold a dumbbell with both hands in front of you. Lowering the dumbbell between your legs as you squat, bend your knees outward, drop your hips and buttocks backward (while keeping your back flat, your head and chest up), and squat down until your thighs are parallel with the floor. Tightening your glutes and thigh muscles, extend your legs until you are standing in the starting position then repeat.
Add this workout to the advice from your financial advisor and not only will you have financial security, you’ll also have “fanny security.”
Learn to treat your physical ASSets like your financial assets and reap the rewards – a rich rear end, a top-dollar tail, a bankable booty…um, pardon me being “cheeky”…well, you get the idea.
Andrew Oye is a certified fitness trainer, screenwriter and author of “The ONE-MINUTE Workout: Real Deal Fitness and Nutrition.” The former Creative and Editorial Director of BUILT Magazine, Andrew created ”The Oye Body Survey” (a physique profile series) and his writing appears on bodybuilding.com, myfittribe.com, prosource.net and in Planet Muscle Magazine.
Learn to treat your physical ASSets like your financial assets and reap the rewards – a rich rear end, a top-dollar tail, a bankable booty…um, pardon me being “cheeky”…well, you get the idea.
Andrew Oye is a certified fitness trainer, screenwriter and author of “The ONE-MINUTE Workout: Real Deal Fitness and Nutrition.” The former Creative and Editorial Director of BUILT Magazine, Andrew created ”The Oye Body Survey” (a physique profile series) and his writing appears on bodybuilding.com, myfittribe.com, prosource.net and in Planet Muscle Magazine.
Contact Andrew at Myspace.com/fitwriter
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